English Besan Chilla (1 Piece) and Chai (1 Teacup (6 Fl Oz))

Make chai unsweetened or use a non-sugar sweetener; avoid adding sugar, jaggery, honey, or sweetened condensed milk.

Prepare besan chilla with plenty of non-starchy vegetables such as spinach, capsicum, tomato, onion, mushrooms, or grated zucchini, and limit potato or sweet corn fillings.

Add protein to the meal: mix paneer, tofu, Greek yogurt/curd, or egg into or alongside the chilla.

Use a modest amount of healthy fat while cooking, such as mustard oil, groundnut oil, olive oil, or ghee, rather than making the chilla very dry or pairing it with sugary foods.

Have the chai and chilla after a short walk or include a 10–15 minute easy walk after eating, if medically appropriate.

Keep the portion smaller—for example, one medium chilla first—and pair it with unsweetened curd or a cucumber-mint salad instead of extra chilla or biscuits.